Trifecta Trifecta

Monday 09.16.19

Warm-Up

A) 1 Round:

200m Row
20 Lunges
200m Row
20 Ball Slams
200m Row
20 Lunges

B) 2 Rounds:

15 Wall Balls
10 Dumbbell Snatches
5 Burpees

Strength

Back Squat

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8×2 sets

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 2 repetitions with every weight jump. Start with the bar on your back. Keep your midsection tight and slowly descend down into a full squat. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom and as you come up from the bottom of the squat.

Workout

“EMOMDAY”

Every 3 minutes for 4 rounds:

10 Touch N Go Power Snatch 75#/55#
15 Calorie Row
20 Air Squats

AX: Power Clean. 75#/55#
RX: As is.
RX+: 95#/65#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.

Power Snatch: should be completed in 2 sets or less. Weight should be light.

Row: this station should not take more than 1 minute to complete, scale as needed.

Air Squats: try and complete in unbroken sets. This station should not take you more than 60 seconds to complete.

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